Maybe, after some initial success, you’ve hit a weight loss plateau. Or perhaps you don’t have the boundless energy you were expecting. Don’t worry — you’re not alone.
Plenty of people run into the same common keto mistakes and that doesn’t mean that keto isn’t for you! Read on to learn about the 10 most common keto mistakes and how to fix them, so you can start to feel all the benefits of a keto diet.
Mistake #1: Not Eating Enough Protein
There’s a common misconception that eating too much protein will trigger a metabolic response that spikes your blood sugar and kicks you out of ketosis.
It’s called gluconeogenesis and — contrary to some opinions — you don’t need to worry about excess protein on a ketogenic diet. Here’s why:
- Gluconeogenesis is always happening during ketosis. Regardless of the amount of protein you consume on a keto diet, gluconeogenesis is already happening because your body needs small traces of glucose to function.
- Gluconeogenesis only happens in small amounts. Don’t worry — even with a high-protein diet, it’s likely you’re still burning ketones as your primary source of fuel.
- Gluconeogenesis is actually good for you. Just as too much glucose is toxic, too little can kill you. Gluconeogenesis prevents hypoglycemia and helps fuel tissues that can’t metabolize ketones, like red blood cells, part of your kidney, and testicles.
Instead, it’s much more likely that you’re not getting enough protein. Amino acids from protein help build and repair muscles and other tissues. Protein also helps keep you feeling full and can aid in weight loss.
How To Fix It
If your appetite has gone way down since you started keto, it’s possible you’re not getting enough protein or enough calories in general.
Calculate your unique protein and carb requirements .
Make sure you’re getting about .8-1 gram of protein per kilogram of body weight — and up to 1.6 grams per kilogram of body weight if you’re an athlete.
And don’t avoid protein because you’re afraid it will kick you out of ketosis. In fact, it’s better to get more protein than too little — especially if you work out regularly.
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